If you are trying to lose fat, then you must already know how difficult it is. In addition, looking for the best fat loss program can prove a challenge if you do not know what to seek. This article offers you a description of the 10 rules for fat loss to help you in achieving your weight loss goals. You can utilize these in finding out if any weight loss plan or diet is a worthwhile venture or not. They would also guide you in losing weight irrespective of the kind of diet you’re on.
Cardio before breakfast: Fasted cardio every morning is optimal since fat storage enzyme (lipoprotein lipase) is dormant, fat cells releasing enzyme (hormone sensitive lipase) is fully active and insulin levels are bottomed-out. At this time, Growth hormones (major fat burning hormones) are still coming off in their overnight high. Furthermore, there is low glucose content in the bloodstream to be burned compared to after just having a meal, leaving the fat as go-to substrate. This session should never exceed 60 minutes.
Be aware of the carbohydrates: Don’t consume carbohydrates when you don’t require them. The best time to have large amounts of carbohydrates is when you wake-up in the morning as well as before and after the exercises, as you will be sure that it would be burned off rather than stored as fat. Don’t consume more than 20-35 grams of carbohydrates in other foods, if you must take more carbohydrates based on your lifestyle or job and even then, make them high-fiber vegetable based carbohydrates.
Don’t get hungry: By allowing yourself to get hungry, you permit loops to infiltrate your diet; you would get impatient and hence look for any food to eat. That’s human nature, when somebody is hungry. Even if it is the right food to eat, you may end up consuming too much of it. Due to these reasons, eat more often to be full every time even if you have to take lots of vegetables and water.
Do not partake large amounts of carbohydrates and fat together: Carbohydrates of any kind would release insulin which serves to store anything in the bloodstream. Fats usually get blocked from storage as they don’t require chemical processing and active transport in order to become body fats. In addition, the body prefers to utilize carbohydrates as energy.
Take fish oil: This would increase your sensitivity to carbohydrates and letting you to utilize more and store more. They also help with fat loss through PPAR-delta simulation; which is a mitochondrial activator located in the muscles.
Use thermogenic correctly: When consumed at the appropriate time with the appropriate ingredients, you can enhance your fat loss with such products that feature among the 10 rules for fat loss. Get supplements to take prior to cardio that are synonymous with fat burning. Some of the ingredients to seek include caffeine, Yohimbine HCL, aspirin, green tea extract, synephrine, L-carnitine, forskolin, capsaicin and guggulsterones.
Protein before bed: Around one hour before going to bed, eat a cup of cottage cheese (2 percent fat or less) or the casein protein powder in order to give the body some slow digesting protein to break down and utilize at night, and to fight late-night hunger cravings. The casein protein powder is void of high protein content, low carbohydrates (lactose) and sugar. In addition, it has some calcium which helps you sleep and can never be stored as fat. If calories are put under control during the day and the workouts are intense enough, you would process and use such foods even at night.
Eat citrus fruits: It’s advisable to eat citrus fruits in case you have to eat fruits since they are not only acidic but also raise less insulin than most fruits (except pineapple). In addition, they contain flavonoids like naringin, found in grape fruit and more so in oranges which can help in fat burning by extending the effects of caffeine. Don’t eat grapefruits with prescription medicine as it might cause some negative sides effects. Strawberries, mango and kiwi also work better as citrus fruits.
Weight train to maintain lean muscle: Have some kind of weight exercise at least three times every week and your body would be bound to maintain lean muscle. No weight and too much cardio translate to a soft skeleton body.
Interval train in order to burst through plateaus: If longer duration steady cardio (45 minute or more session) stop working, then use a 30 minute interval (easy/ hard work rest periods), once a week.
These 10 rules for fat loss offer a great way to accelerate weight loss programs.